Radiant Skin, the Healthy Way
 

Diet and Lifestyle

You’ve heard it before:  A balanced diet does the body good.  But did you know that a nutrient poor diet can actually deplete the body, including the skin? The skin requires abundant vitamins, minerals, antioxidants, and other nutrients to look its best.  Diets low in nutrient dense foods and high in processed foods like sugar and fried fats can actually make your completion worse, and of course, they’re not going to make you feel very well, either.  On the other hand, eating nutrient rich foods that contain vitamins and minerals, antioxidants and healthy fats and proteins will help to keep your skin radiant and supple, and have the additional bonus of making you feel great!

Nutrients that Promote the Summer Glow Include:

• Antioxidants!  Foods high in antioxidants help to protect your skin from free radical damage caused by the sun, and by damaged and/or processed foods.  Excellent sources of antioxidants include:
  • Deep purple and red colored foods like berries and other brightly colored fruits
  • Dark green foods like kale, chard, and broccoli
  • Red kidney beans
  • Green tea, Red Bush (Roobis) tea
     
• Omega 3 Fatty Acids Diets rich in omega 3 fats like those found in fish or fish oil help to keep cell membranes healthy, and also helps reduce inflammation, both internally and on the skin.  Foods high in omega 3 fats include:
  • Fatty fish like salmon, anchovies, and sardines
  • Walnuts, flax, and hemp seeds
     
• Vitamin A is an excellent antioxidant, and also promotes tissue repair and moist, supple skin.
   
• Vitamin E is also a great antioxidant source, and can be consumed internally by taking in foods and supplements.  Vitamin E may also be applied topically in the form of Vitamin E oil or an antioxidant serum.  Food sources of  vitamin E include:
  • Sunflower seeds
  • Almonds
  • Olives
  • Leafy greens
     
• Vitamin C helps promote the body’s own production of collagen, the substance responsible for giving our skin elasticity.  When collagen levels decline, skin begins to wrinkle and sag.  Further, vitamin C can help regenerate vitamin E production and improve iron absorption.  Vitamin C may also be applied topically in the form of an antioxidant serum.  Food sources for vitamin C include:
  • Papaya
  • Red Bell Peppers, Raw
  • Broccoli
  • Brussel sprouts,
  • Strawberries
  • Oranges
     
• Protein  Good quality protein promotes cell repair, and in doing so also helps fight aging.  Sources of protein include:
  • Wild caught fish
  • Hormone and antibiotic free poultry
  • Legumes
  • Nuts and seeds
     
• Vitamin D is critical to support strong immunity.  It is important to be aware of maintaining adequate vitamin D levels, especially in the summer months, when you will be wearing a strong sunscreen, which can prevent the absorption of vitamin D from the sun.  You can have your vitamin D levels tested at most clinics or doctors’ offices, and the cost is usually relatively low (often under $40).  Check with your health care provider to see what your options are.
   
• Be sure to limit or avoid refined foods like sugar, white flour, and damaged/fried fats, as these foods deplete the body and the skin of essential nutrients needed for good health and a glowing complexion.

Exercise

It’s true.  Even skin health requires regular exercise.  Getting your heart pumping 4-5x/week will promote the circulation necessary to bring vibrancy to the skin, and will also assist with detoxification and cell renewal.  Exercise also helps to reduce stress, which means you will likely be frowning less (good-bye, frown lines!) and smiling more (hello, happy face!).  

Exfoliate

Exfoliating a few times per week will help remove dead skin cells and leave your dermis smooth and supple.  You can make a great all around chemical free skin exfoliator at home by mixing sea salt with extra virgin olive oil, enough to make a gritty paste. The sea salt will remove impurities and slough away dead skin cells while the olive oil deeply moisturizes the skin.  You might also try Cosmetic Skin Solution’s Resurfacing Serum, to give your skin a fresh, new look.

Enjoy Summer Fun in the Sun, Safely
 

Spending time in the sun is not only enjoyable, it is necessary.  As human beings, we depend on the sun for many things including warmth, energy, and light.  In essence, the sun sustains us.  Of course we know now that the sun, like most things in life, needs to be enjoyed in moderation.  In fact, exposure to ultraviolet light (UVA and UVB) accounts for 90% of the symptoms associated with photoaging, which refers to the damage that is done to the skin from prolonged exposure to UV radiation. Most of the skin changes that occur as we get older are accelerated by sun exposure.

The sun's heat dehydrates areas of unprotected skin and depletes the skin's supply of natural lubricating oils. Therefore, overexposure to ultraviolet light can cause skin to become dry, thin, and wrinkled. Prolonged sun exposure can also lead to skin cancer and a host of other cellular skin changes caused by free radical damage.

UVA and UVB radiation can cause:
 

• Skin damage including wrinkles
• Lowered immunity against infection
• Aging skin disorders and cancer
• Collagen breakdown
• Formation of free radicals
• Interference with DNA repair

Not All Sunscreens Are Created Equal

While it’s true that long term sun exposure warrants the use of sunscreen, it is important to know that not all sunscreens are created equal.  In fact, many of the conventional sunscreens available today actually contain parabens (a xenoestrogen) that can be detrimental to your health.  Research has shown that some parabens can bind to estrogen receptors, mimicking estrogen in the body.  This can lead to a wide variety of health problems, including estrogen dominance. When choosing a sunscreen, look for an all-natural sunscreen that is paraben free, like the Broad Spectrum UV Shield we offer from Cosmetic Skin Solutions.  It is also important during the summer months when sunscreen is being applied regularly to ensure you are getting adequate vitamin D, as sunscreen can prevent adequate absorption of vitamin D.

Supplements and Body Care Products

	Cosmetic Skin Solutions Topical Anti-Oxidant Skin Serums This skin care rejuvenation line provides the highest quality scientifically-advanced and effective anti-aging ingredients. Their unique formulas can revitalize, protect, and help preserve the tone, texture, and appearance of your skin. Paraben free.
	Vitamin C + E with Ferulic Acid This highly advanced super antioxidant treatment utilizes synergistic interactions of vitamin C and E with ferulic acid to provide unmatched protection on the skin's surface, helping to prevent damage caused by free radicals, environmental pollutants, and UV radiation. Paraben free.
	Broad Spectrum UV Shield – SPF 30 (Paraben Free) Sunscreen This unique broad-spectrum physical sunscreen is an advanced formula which contains natural ingredients to protect by reflecting and scattering harmful UV rays and radiation known to cause skin damage.  Contains no harmful chemicals or parabens!
	Resurfacing Serum This superior resurfacing serum promotes an efficient desquamation cycle eliminating worn out surface cells at the epidermis, promoting a perpetual renewal process of cell-to-cell turnover which produces both intensive exfoliation and hydration. Paraben free.
	RegenaCell Daily Anti-Aging Cream contains a high concentration of vital nutrients, antioxidants, cell rejuvenators and natural moisturizers – without the use of synthetic chemicals, alcohols, or other harmful ingredients and fillers. These ingredients are of the highest quality, purity and stability, and in potencies that are rarely found in today’s skin care products.  Paraben free.
	Artic Pure Omega 3 Fish Oil provides your body with the essential omega 3 fatty acids your skin needs to stay young and healthy looking.  According to the Journal for Lipid Research, Omega 3 fatty acids help in preventing wrinkles and delay the skin aging process. Studies also show that omega 3 fats especially EPA (Eicosapentaenoic acid) can protect the skin from the harmful UV rays and skin cancer. EPA helps regulate oil production in your skin. Having plenty of this essential fatty acid in your body keeps your skin stay hydrated and prevents it from drying and flaking.
	Vitamin A is necessary for the maintenance and repair of skin tissue.  When we are deficient in vitamin A, skin can become dry and flaky. Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, and mucus membranes. It is also known as retinol because it produces the pigments in the retina of the eye.  Vitamin A promotes good vision, especially in low light. It may also be needed for reproduction and breast-feeding.
	Vitamin E is a fat-soluble vitamin with antioxidant properties.  It provides antioxidants essential to reduce and prevent damage caused by free radicals, which cause oxidation and skin damage.  Antioxidants are substances that destroy free radicals — harmful compounds in the body that damage DNA (genetic material) and even cause cell death. Free radicals are believed to contribute to aging.
	Vitamin C is also an antioxidant, and further promotes collagen production and skin elasticity.  Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Unlike most mammals and other animals, humans do not have the ability to make their own vitamin C. Therefore, we must obtain vitamin C through our diet.  Along with collagen production, vitamin C is an important structural component of blood vessels, tendons, ligaments, and bone.
	Our bodies manufacture Vitamin D-3 when the skin is exposed to UV radiation from sunlight, but the ability to do so decreases as we age. It is important to be aware of maintaining adequate vitamin D levels, especially in the summer months, when you will be wearing a strong sunscreen, which can prevent the absorption of vitamin D from the sun. Vitamin D-3 also plays an important role in regulating cell growth, insulin levels, and bone formation.

Obtaining that summer skin doesn’t have to be a detriment to your health.  On the contrary!  When you are good to your body, it shows (and glows!), so jump on in.  Remember: Healthy skin starts from within!  Make that your mantra this summer, and you’ll skin will glow all season long.  

When it comes to heart health, women need a wake up call! Heart disease is often considered a man’s diagnosis, however, according the National Institute for Health, heart disease is actually the No. 1 killer of both men and women in America today.

 A staggering 1 in 4 women die from heart disease, whereas 1 in 30 women die from  breast cancer. The U.S. Department of Health reports that nearly two-thirds of American women who die suddenly of a heart attack had no prior symptoms. Yes, that should be shocking! Yet, this is a preventable disease.

Why Are These Numbers So High? 
Likely it is a combination of stress, the Standard American Diet (also known as S.A.D.), lack of exercise, smoking, and other environmental toxins and lifestyle choices that have become a common way of life for many people. 

What Can You Do to Stay Healthy and Heart Happy? 
Think preventative!  Or, if you have already been diagnosed with having heart disease or being at risk of heart disease, then consider making efforts to  bring your body back into balance.  This means taking the time to get to know your body, and then doing what you need to do to thrive!

Where to Start?

Keeping an eye on your cholesterol is key.  It’s all about the ratio. 

We have all heard that high cholesterol is bad.  Many in the health care field, however, believe that “high” is relative, and what is equally important as total cholesterol is the ratio of HDL (“good” cholesterol) to LDL (“bad” cholesterol).  This is not to say that you should throw your total cholesterol number out the window, but rather, educate yourself on the importance of an appropriate total cholesterol, as well as the ratios of HDL and LDL mean. 

Mary Enig, PhD and author of the book “Know Your Fats,”  has spent her life’s work studying the importance of fats and their role in good health.  She states that “blood cholesterol levels between 200 and 240 mg/dl are normal… and in fact they have been shown to be associated with longevity.”  Total cholesterol is determined by combining HDL and LDL, along with other markers like triglycerides.  To obtain a truly accurate evaluation, we must examine the ratios within those numbers.

What Do Healthy Cholesterol Levels Look Like?

• HDL:LDL ratio of  4 or less.  This ratio is determined by dividing HDL into LDL.  For example, if a person’s HDL is 60 and their LDL is 150, their ratio would be 2.5.  Because their ratio is less than 4, many would consider this to be a healthy.  
• HDL (good) cholesterol: at least 40
• LDL (bad) cholesterol: below 100 (slightly more may be alright if HDL is high)
• Triglycerides: below 150
• Total cholesterol below 240.  Remember, it is important to make sure HDL is high and that LDL is low.

The Inflammation Factor

There are many factors that play into high cholesterol, one of the key factors being inflammation within the body.  Inflammation can occur for a number of reasons, some of the more common being:

• Oxidative stress with in the body.  This means you have more free radicals (inflammation promoting atoms which damage cells) in your body than you do antioxidants to quench them.
   
• Poor diet high in trans or damaged fats.  Examples of damaged fats include fried foods, highly processed fats like partially hydrogenated oils, and fats that have been oxidized by heat or light.
   
• Inadequate omega-3 fats.
   
• Exposure to inflammatory toxins.  These may include everyday substances from products like cleaning supplies, pesticides from conventionally grown foods, lotions and shampoo products.
   
• Elevated Homocysteine levels. Homocysteine is an amino acid that is produced in the body during the process of methionine metabolism.  It has been shown that elevated homocysteine levels are associated with increased risk of cardio vascular disease, likely because homocysteine has an inflammatory effect on the arteries.  This promotes the oxidization of LDL, making it more likely for plaque to be laid down in the arteries. The metabolization of homocysteine requires abundant B Vitamins, which help to quickly break down and move homocysteine through and out of the body.  Supplementing with B Vitamins is an excellent way to support healthy homocysteine levels. 
   
• Elevated C-reactive protein (CRP). CRP is a bloodtest which measures a special type of protein in the blood that is present during times of inflammation. It IS possible to have inflammation in the body, even with a low CRP test result.  A high CRP  test result, however, is a good indication that there is either acute or chronic inflammation in the body that needs to be addressed.   

Weighing In

Maintaining a healthy body weight really does matter.

• Become familiar with your waist to hip ratio.  Women should have a waist to hip ratio of about 0.80, and men about 1.0.  If excess fat is stored in the waist (belly) area, there is a higher risk of heart disease associated.  You can evaluate your waist to hip here.

Are You At Risk?

The most common risk factors include:

• Being overweight
• Eating a nutrient poor diet
• Lack of exercise
• Smoking cigarettes
• High blood pressure
• Metabolic Syndrome. Risks for metabolic syndrome include:
  1. High fasting glucose levels
  2. High (poor ratio) cholesterol
  3. High blood pressure
  4. Being overweight, especially in the abdomen

What You Can Do About It

Providing your body with the extra support it needs can go a long way in keeping your heart happy. These excellent supplements are available at Energetic Nutrition.

→ Healthy Heart Support 

	VitalzymSEB is a unique enzyme formula designed specifically to support heart health by supplying enzymes that may cleanse the blood of excess fibrin and arterial plaque.  It also lowers C-Reactive Protein levels, which is the cause of vascular inflammation.
	Omega-3 fats like the ones found in ArcticPure Omega-3 are a critical component of any heart health plan. Omega-3 fats have been shown to reduce inflammation, raise HDL, support healthy circulation and promote heart health by thinning the blood and dilating blood vessels.
	A good quality multi-vitamin like Life Essence Multiple provides essential vitamins and minerals along with anti-oxidants, amino acids, and countless other co-nutrients necessary to keep your body strong and your heart whistling a happy tune.

→ Detoxify

Environmental toxins have a tremendous impact on heart health. A simple herbal spring cleanse (see our Complete Body Cleanse Kit) can help support the natural release of stored toxins that collect over the winter months. Combined with delicious organic foods and some sweating, your heart will surely be grateful.

→ Hormone Balance

Estrogens play a complex role in non-reproductive tissues including the brain and cardiovascular system. The risk of stroke and heart disease is increased dramatically when a person is estrogen dominant. Water logging of the cells and an increase in intercellular sodium, which predispose a person to high blood pressure or hypertension, frequently occur with estrogen dominance.Balance is key. 

	DIM promotes beneficial estrogen metabolism and healthy hormonal balance.  DIM protects against hormone-related cancer and heart disease.
	Myomin is an all-natural Chinese herbal blend ideal for normalizing estrogen levels in both men and women. Additionally, Myomin can also induce more interferon in the system, which activates natural killer cells, a major component of the immune system.

→  Fuel Your Body with Antioxidants
 

	Coenzyme Q10 is a powerful antioxidant which has been shown to safeguard LDL cholesterol from oxidation.  CoQ10 is a critical component in the primary energy cycle, and is most abundant in the heart. Deficiencies in CoQ10 strongly correlate with heart disease.
	Antioxidants like Vitamin E have been shown to help neutralize destructive free radicals and support cardiovascular health by preventing the oxidation of cholesterol and inhibiting plaque formation. Oxidized cholesterol is an unstable molecule that damages the integrity of arteries.

Eat for Health

A healthy diet goes a long way to longevity.

Choose an array of organic, hormone-free and antibiotic-free whole foods.

Portion size is important if you are trying not to overeat. Eat at regular intervals throughout the day to keep blood sugar regulated and dietary stress at a minimum.  Try to include: 

• Up to 7 servings of delicious garden vegetables, especially leafy greens
• Two servings of juicy fresh fruits.
• Meats, poultry and fish without fillers and chemicals.  A serving size is about the size of the palm of your hand and the thickness of a deck of cards.
• Nuts and seeds, healthy oils, avocados and olives in moderation. Be sure you are getting  adequate fiber (at least 30 g/day), as fiber has been shown to lower LDL by helping to escort it out of the body.

Keep That Body Moving

Moderate exercise 3-4 times per week for at least 30 minutes is essential to support circulation, vitality, and heart health.  Consider exploring the outdoors, getting to the gym, or even just sweating it out at home. Swim, run, bike, dance or do whatever keeps your heart pumping. Add in some weight training a couple of days a week and treat your muscles to some stretching or yoga and you’ll have a recipe for a healthy metabolism and a happy, strong heart.

Stress Less

Stress is a major concern when it comes to hypertension and heart health. Keep those stress hormones in check and that blood pressure down by taking time to relax, meditate, walk, take a bath, or do whatever it is you do that relaxes you.  Even if it is only for 5-10 minutes per day, it makes a difference.

Electromagnetic stress from things like cell phones, computers, and other electronic devices also contribute to our “total load,” or the total amount of stress that our body is required to deal with. Keeping EMF’s at bay while using your favorite electronic tools can make a difference in your health.

The Aulterra Neutralizer and Enhance by Aulterra are both excellent to reduce EMF stress and protect the body on a cellular level.

We sometimes forget that our heart is working day in and day out to keep us moving.  It is easy for women to overlook heart health, especially with so much emphasis being put on so many other health issues today.  Recent statistics on women and heart health, however, are showing that our hearts are in need some extra love!  So consider taking the time to give your heart the support it deserves, it will surely appreciate the extra TLC.

Dark Chocolate Improves Blood Flow

A Japanese study suggests that dark chocolate can improve blood flow to the heart muscle.  This is a very important finding since improvement in coronary blood flow lessens the risk of angina and heart attack, claims Yumi Shiina, PhD, of Chiba University in Chiba, Japan.  The researchers measured an indicator that determines the ability of the coronary arteries to dilate and allow more blood flow to the heart muscle tissue.  After two weeks, coronary circulation significantly improved in participants who ate dark chocolate.  There was no change in participants who ate white chocolate. 

Why Dark Chocolate?

Dark chocolate retains a higher flavonoid content than milk chocolate with low flavonoids, or white chocolate, which does not contain flavonoids at all.  Flavonoids are antioxidants, and have been found to be responsible for chocolates heart health benefits.  When the body lacks adequate levels of antioxidants, free radical damage can result and lead to increased LDL-cholesterol (“bad” cholesterol) oxidation and plaque formation on arterial walls. 

Additional antioxidant capabilities from flavonoids also:

• Are believed to help reduce platelet aggregation
• May affect the relaxation capabilities of blood vessels
• May positively affect the balance of certain compounds that are thought to benefit the heart

There are factors to consider when consuming chocolate to help benefit the heart, as some forms of chocolate are more ideal over others.  For example, most commercial chocolates have been over processed via fermentation, alkalizing, and roasting, which reduces the flavonoid content. Therefore, the higher the cocoa content, the better.  It is also a good idea to skip sugar and fat laden dark chocolate products containing chewy caramel and marshmallows, as they are not considered heart-healthy options.   John Hopkins Medicine states, “when choosing dark chocolates, opt for the more expensive ones, as they usually have higher levels of flavonoids. Specifically, buy bittersweet chocolate with at least 60 percent cocoa content.”

How Much Chocolate Do I Need To Eat?

At this point in time there are no prescriptions for chocolate, but there are varying thoughts as to how much dark chocolate one may need to eat in order to gain heart protective benefits.  For example, two studies have shown that a 1.4 to 1.6 ounce dark chocolate bar with a high cocoa content daily has contributed to cardiovascular health.  “Eating a little bit of chocolate or having a drink of hot cocoa as part of a regular diet is probably good for personal health, so long as people don’t eat too much of it, and too much of the kind with lots of butter and sugar,” says Diane Becker, M.P.H., Sc.D., a professor at The Johns Hopkins University School of Medicine and Bloomberg School of Public Health.  It is important to remember while a little dark chocolate is good, a lot is not better, as chocolate is still high in calories.  

When choosing a chocolate product find those with:

• Less calories
• Less sugar
• Less butter fat
• More cocoa content

Further Reading

Chocolate addicts offer sweet heart lesson Cocoa in Chocolate May Be Good for the Heart Chocolate “Offenders” Teach Science A Sweet Lesson